Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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Thursday Overview (No Measure)
Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Monostructural/Metcon Warm Up (No Measure)
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Monostructural (6 Rounds for time)
6 sets (1 set every 5 minutes)
Odd Sets:
15/12 Calorie Row
200m Run
15/12 Calorie Row
Even Sets:
15/12 Calorie Assault Bike
200m Run
15/12 Calorie Assault Bike
Athletes Notes
Focus: Goal is smooth pacing on both of these sets. Finishing within 3 seconds of every attempt should be the focus. There will be a time difference between the row sets and the bike sets but all bikes and all rows should be the same as each other. All of this should be a controlled sprint. Not so fast that athletes blow up but pushing the pace.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (4 Rounds for time)
Every 5:00 (4 sets)
16 Toes to Bar
8 Clean and Jerks (95/65)
16 GHDs
8 Clean and Jerks (95/65)
Athletes Notes
Focus: Goal is to control the heart rate and push to go unbroken for each of the movements. The barbell should be light enough that athletes can touch and go, and the TTB and GHD should be big sets to get those done. Again, pacing is important. Go faster each set. Do not blow up on set one and then slow way down with each set.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Cooldown/Mobility (Checkmark)
1 min Couch Stretch (each side)
1 min Pigeon Pose (each side)
1 min Quad Smash (each side)
1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)
Athlete Notes
Couch Stretch
Pigeon Stretch
Quad Smash